To stay healthy, it is important to maintain a high-functioning immune system to protect against infections, bacteria, and viruses. Getting enough rest each night and reducing stress levels are essential to immune health, but most important is meeting all of your nutritional requirements. Recent studies have shown that Fatty acids Essential oils play a huge role in raising the immune system, and incorporating healthy fats into your diet will keep you looking your best all year long. onegreenplanet“.
The role of fatty acids in the immune system
Scientists analyzed the effects of fatty acids and their reactions to receptors in the immune system. These researchers found that eating fatty acids, such as omega-3, signals free fatty acid receptors. (FARs) that regulate not only the immune system and metabolism but also control of inflammatory responses .
Fatty acids do not respond to FARs When participants received healthy amounts of foods rich in unsaturated fatty acids derived from plant sources, scientists found that they stimulate T-cell proliferation. .
The function of T cells is vital to our immune health because they check for cellular abnormalities, kill bacteria-infected cells, kill cancer cells, activate other immune cells, and protect our bodies from autoimmune diseases. .
Since many autoimmune and inflammatory diseases, such as diabetes, multiple sclerosis, and arthritis, are so prevalent in our world today, the possibility of controlling inflammation and improving immune health through a fatty acid diet is very exciting..
healthy fat sources
It is important to note that consuming saturated fatty acids will not positively affect the immune system. It is essential to eat healthy fats to gain positive benefits for our immune health. So what are the healthy sources of unsaturated fatty acids?
Our bodies are able to produce all the fatty acids we need, with the exception of linoleic acid (omega-6) and alpha-linolenic acid (omega-3). To maintain a high-functioning immune system capable of boosting T cells, we must incorporate omega-3 and omega-6 fatty acids into our diet..
Plant foods rich in linoleic and alpha-linolenic acid with an omega3/omega-6 ratio:
Walnut:
Rich in omega-6 fatty acids with a healthy proportion of omega-3s as well, walnuts are also high in antioxidants that greatly aid the immune system..
Chia seeds:
Contains 2,282 mg of omega-3 and 752 mg of omega-6 fatty acids in just one tablespoon.
vegetables:
Dark leafy vegetables are low in fat but have a favorable omega-3 ratio. The best sources of dark leafy greens in this category are spinach, watercress, and turkey..
Flax seeds:
Contains 3600 mg of Omega 3 in 2 tablespoons
Beans :
It has a very high ratio with Omega 3 which weighs 15 times that of Omega 6.
Cabbage:
Especially broccoli, 208 mg of omega-3 to 62 mg of omega-6 in just one cup.
Winter squash:
Excellent source of omega-3 fatty acids.